Im frggin 17 years old. 5'7 heght and i have 30 percent body fat with pear sized body. i just hate my body shape and my metabolism. im currently following a Diet but i think im in need for more help. Like because i need proper help for how much intake, how much carbs intake, etc. Could someone please help me?
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Thread: Serious help needed!
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10-15-2020, 12:38 AM #1
Serious help needed!
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10-21-2020, 07:59 PM #2
No matter what your genetics are you will always lose weight by being in a calorie deficit. If you were stranded on an island without food you wouldn't be able to go much longer than anyone else would.
Work out your TDEE from a calculator, start lifting heavy and track your calories/protein. People say track your carbs/fats too but I don't do that and I lose fat just fine. People sometimes say that beginner lifters can lose fat and gain muscle at the same time however at 30% bodyfat I'm not sure it's a risk you want to take.
Subtract 500 calories from your TDEE and eat at that. By being in a deficit of 500 calories you'll be losing 1lb of fat a week as a lb of fat has 3500 cals. Lift heavy and make sure you get enough protein for your bodyweight(I'd say 165g is a good start). The hardest part is sticking to it and tracking the calories, however it becomes habit after a few weeks and you can have a sound mind knowing you've gone over your calorie limit.5'9 180lbs/82k
Bench - 70kg/154lb
Squat - 105kg/231lb
Deadlift - 145kg/320lb
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